Tuesday morning

kennethjohnanderso
May 1, 2023
1 min read

300-400 Kick no board (200 smooth with fins/100-200 build without fins) - 8:00

8 * 75

1-4) 1st turn underwater, 2nd turn minimum 5 fast dolphin kicks

5-8) descend and maintain stroke count

4 * 50 1) 15-25-10, 2) 15-25-10

Circuit 1) - 20 min kick set

Circuit 2) - Speed

Circuit 3) - tubing and entry over the ball

Speed

Out and In from blocks

Triangles

Easy kicking with 4 fast strokes per length

8 * 25 1&2) long, 3 build, 4) Sprint

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Mon July 13th

300 Pull last 25 of each 100 Bk/Br/Fr on 5 4 x 75 kick descend on 1:30 300 Swim "-" on 4:30 4 x 75 Pull descend on 1:05 300 Kick 200 IM/100 Dolphin on 6 4 x 75 Swim descend on 1:00 5 x 400 descend on

Sat July 4

14 x75 4 x 75 on 1:20 1 x 75 on 1:05 3 x 75 on 1:20 1 x 75 on 1:05 2 x 75 on 1:20 1 x 75 on 1:05 1 x 75 on 1:20 1 x 75 on 1:05 2 x 3 * rockets with fast turn in and out after #3 on 1:30 400 choice inc

Friday July 3

4 x 100 on 1:40 4 x 100 with fins on 1:30 3 x 100 on 1:30 3 x 100 with fins on 1:20 2 x 100 on 1:20 2 x 100 with fins on 1:10 20s to take fins on and off 400 Pull - pull with paddles - PBL - PBL wit

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